Jeremy H. sinking that front squat!

CJ Stockel Olympic Lifting Seminar

June 1, 2013

Warm Up

15 min

Mobility (lower body focus)

Skill

15 min Turkish Get Ups

WOD

Run 400m

30 Ab mat Situps

Row 500m

30 KB Swings 70/53

Run 400m

30 D/U

Row 500M

30 SDLHP 70/53

Cash Out

3 rope climbs.

That being said, I want you all to take note of a few things and make sure you listen to your body.  Working out becomes just a little harder in the summer time.  Especially for us crossfitters.  With only a few fans inside our box, one easily begins to feel like they’ve  stepped inside a sauna as soon as they walk in.  So, for every ounce of sweat you leave on the gym floor, please remember to replace that by properly hydrating.  Good ole water to the rescue.  Not only will you replenish what you lose during a wod, if you hydrate properly, you will actually improve your workouts.  You would be surprised the negative effects that dehydration can cause.  Slow sluggish behavior and no motivation are just a few.  So drink.  DRINK! Sip water throughout the day.  Grab a sports drink that isn’t full of sugar!  To do your best you have to treat your body the best possible way.  Let’s start with something as easy as drinking a little H2O.

Other things not to forget during the summer….Sunscreen (Wrinkles, ewww) Watermelon (What, it’s delicious and is mostly WATER) Bug Spray (Bugs…ewww) Reflective clothing for our late night and very early morning runners (Be smart) and workout clothes that wick sweat away (We all stink enough as it is)  Every little bit helps :)

Have a great Memorial Day Weekend!

BP

He is known nationally as one of the best teachers of the Olympic Lifts. For over a decade he has been instructing the USA Weightlifting Level One and Level Two Certifications. Since May of 2006 he has been assisting in and leading the Cross Fit Olympic Lift Certifications with Coach Mike Burgener. Coach Stockel and Team Georgia Weightlifting are currently training at Max Kane Crossfit in Flowery Branch, Georgia. 

His athletes have won numerous National Junior Championships and numerous National Youth Championships. Several of the athletes have broken Youth and Junior national records and still hold those records today. In 2008 6 of the student athletes who started in high school under coach Stockel competed in the Olympic Trials.

June 1, 2013

Africa S. knocking out some pistols during the WOD!

Warm Up (10 Min)

12 Rounds Tabata Alternating

KB Swings 35/26

Box Jumps 20/12

Strength

EMOM for 4 min 2 Power Cleans + 1 Jerk

EMOM for 4 Min 3 Front Squats at 70%

WOD

AMRAP 7 Min

Power Cleans  115/75

TTB

*** Increase by 3 each round.  3 cleans, 3 TTB, 6/6, 9/9, 12/12…….

Extra

Strength

5×3 – 3 Stop Clean Pulls

**This is a clean pull with a stop and 2 sec pause at the 3 positions.  2” off floor, at the knees and at the top (hips).

Every 30 sec for 4 min 1 Power Snatch + 2 OH squats

3×15 Good Mornings

Endurance

If Possible Pool Swim

50m, 100m, 200m, 100m, 50m, rest is 1:1

If no pool then Run

200m, 400m, 800m, 400m, 200m, rest is 1:1

The 6 AM class working hard!

Warm Up (10 Min)

100 Singles

50 walking lunges

30 punter kicks (alternating)

20 Sit ups

15 Pass thrus

10 Push Ups

Strength (15 Min)

Push Press 3-3-3

Rest 90 sec. btw

Push Jerk 1-1-1

Rest 90 sec. btw

WOD 

10-9-8-7-6-5-4-3-2-1

Weighted Box Step Ups 95/65  & 24/20

GH Sit Ups

Run 100m Between Sets.

Ted J. setting up for the snatch!

Warm Up (10 min max)

Run 400m then 2 Rounds

5 Pull Ups

10 Squats

15 Good Mornings

Strength (25 min)

Hang Snatch (from knees) 2-2-2-2-2

**rest 60 sec exactly

Then 10 min to establish 1RM High Bar Back Squat

WOD

21-15-9

Power snatch 75/55

Bar Facing Burpees

Double Unders

***12 min cap

Extra

Strength

5×2 + 1 Clean & Jerk (2cleans and 1 Jerk) Touch-n-go

3×10 strict TTB

Endurance

5x row 250m

*** This is an all out effort.  Rest is 1:1. Keep splits +/- 5 sec.

Aimée O. coaching Kelly M. on her set up

Warm Up (15 min)

Run 400m

10 Min  Mobility

WOD (20 min )

 1. 1K row for time

Rest approx 5 min. then……

2. For Time:

  30 Push press 115/75

30 Box Jump Overs (touch box)

30 Pull Ups

30 Push ups

Brian E. great work on the deadlift!

Warm Up (10 min)

3 rounds

10 Pullups

10 OH squats 45/33

10 Wt. Lunges 45/33

Strength

  15 Min to establish a 1RM Snatch

WOD

15-12-9

Deadlift 225/155

HSPU

15-12-9

Clean 135/95

Ring Dips

***Use the  same bar and changes your own weights.  No rest between.

Extra

Strength

1. 15 Min to establish 1RM Clean & Jerk

*** Ideally this would be done after snatch and before the WOD.

Come early, warm up and go.

2. Accumulate 3 min Plank Holds

Endurance

Run 2 miles at recovery pace.

Warm Up 

15 Min Mobility

Skill

• Rope climbs
• D/U or Triple Unders

*** Alternate between skills.  Spend 90 sec – 2 min

then switch.

WOD

30 Wall Balls

50 Ab-mat Sit ups

30 Box Jumps 24/20

50 Double Unders

30 Burpees

50 OH walking lunges 25/15

Run 100m between each movement

Cash out 

A. 3×15 GH sit ups

B. 3×15 Back Ext.

Alternate A. and B. and rest 60 sec between each

Thom G. working on his strict pull-ups

Warm Up (10 min)

Run 400m

1 Round CF Warm Up

Strength (20 min)

7×1 – 3 position clean+1 Jerk

***Position 1 is approx. 2” from floor, Pos. 2 is at the knees

Pos.  3 is high hang.  1 rep is a clean (squat) from all 3 positions + 1 jerk

Do not drop bar between.

WOD

AMRAP 15 Min

Run 400m

21 KB swings 70/53

12 CTB Pullups

Extra 

Strength

A. 5×3 Clean first pulls

B. 5×3 High Bar Back Squats

Then 3x Max Effort Toes to Bar

Endurance

Max DU in 3:00

Run a Hill

Max DU in 2:00

Run a Hill

Max DU in 1 min